G V 

.L75 



LIBRARY OF CONGRESS. 



Chap._L_*?J Copyright No- 
Shelf 



UNITED STATES OF AMERICA. 



A HANDBOOK 



OF 

GYMNASTICS 



C. P. LlNHART, M. D. 

Professor of Physical Education 
in THE 
Ohio State University. 



510 

1wo Comes Received 
JAN 2 J901 

second copy 

ORDER (X VISION 



Copyright by C. P. Ljnhart, M. D. 
1900. 



The drawings for the illustrations in this book -were made 
by Professor J. N. Bradford, from photographs taken in the 
gymnasium. 

The first six series in k ' Free Gymnastics" were arranged 
by Associate Professor Clara Maud Berry man . 




The figures indicate 
groups of muscles ; 
A stands for depth of 
chest, B for breadth. 
Exercises for develop- 
ing any given part 
may be found by the 
corresponding num- 
ber or letter on page 
margins. A number 
or letter checked ^ 
by the director needs 
your special attention 



INTRODUCTION. 



THE demands on the time of the bread winners 
to-day are more direct and exacting than ever 
before. In keeping pace with those who are 
devoting their best energies to accomplishing 
success in life, one important factor is likely to be 
neglected : the maintenance of the physical condition 
necessary to supply the resources. 

That we may be able to meet these demands it is 
essential that the brain should receive its proper supply 
of nutriment both in quality and quantity, and we 
should furnish this with the least possible waste of 
material. 

The weight of the muscles is equal to that of all 
of the rest of the body together. It is plain enough 
then that in order to have good health we must give 
the muscles some work to do. If we had a medium 
of circulation w 7 hereby food substances called for by any 
part could be directed to that particular spot without 
being sent all over the body, many ills of life would be 
averted. Unfortunately for the health and happiness 
of many people, w T hen the brain calls for a supply of 
food the material courses with equal force through the 
entire body. It follows that the brain gets less than 
it needs and uses up its reserve material, and some of 
the other organs of the body get more than they need 
and suffer from being over fed which materially embar- 
rasses their normal functions. The result of this 
unhealthful condition is that the blood which goes to 
the brain is not as full of the constituents which go to 



8 



Handbook of Gymnastics. 



make up nervous energy as it should be and therefore 
the brain can not run to its full capacity. The other 
organs of the body are surcharged with materials for 
which they have no need and in order to rid them- 
selves of these, an unnecessary amount of labor is 
required. This condition can be obviated by calling 
upon each organ of the body to do its physiological 
work. 

Physicians have long recognized the value of exer- 
cise in the cure and prevention of disease. Some have 
carefully studied its effects on convalescents and inval- 
ids so that they ma}^ know more definitely the kind 
and quantit}^ suited to the individual and the frequency 
with which it should be taken. 

It is a well known principle that for any given 
amount of tissue used up in exercise, new material is 
sent immediately to replace it. Up to a certain point 
(which few of us ever attain) where we reach our 
limit in growth and development, the new material 
furnished is slightly in excess of that which has been 
broken down in the performance of any exercise. It 
is in this way that by taking a reasonable amount of 
exercise daily, we may attain our proper growth. 

In childhood and youth, development is much 
more rapid than it is in middle age ; hence it is essen- 
tial that young persons should take more exercise and 
should eat more than those of middle age. 

Pltysical training consists not only in assisting 
physical growth but in a development of nervous force 
and in the training of the nerve centers which govern 
and control the varied movements and functions of the 
body. It is this education and development which go 



Introduction, 



9 



to make up a healthy body. It should be the aim of 
every youth to lay up such a store of health and energy 
during the period of life in which nature is so willing 
to give, that he may have a full storehouse on which 
to draw in his mature years. 

EXERCISE. 

Exercise should be taken regularly every day, at 
the same time if possible. When it is not practicable 
to exercise in the gymnasium or out of doors one 
should adopt some form of indoor exercise to take its 
place. Exercise should always stop short of fatigue. 
An excellent plan is to exercise on rising in the morn- 
ing. This increases the circulation of the blood 
through the tissues, flushes out the broken down 
material which has accumulated during the night and 
leaves new material in its stead. 

For the same reason it should be taken after pro- 
longed mental exertion. Besides flushing the brain, 
the blood then finds work to do throughout the mus- 
cles and this relieves the brain tension. If tired after 
exercise it is best to rest half an hour before going out 
into the cold. 

BATHING. 

To prescribe any set rule for bathing is somewhat 
difficult on account of the physical peculiarities of dif- 
ferent individuals. It is advisable to commence the 
bath with warm water for cleansing purposes and end 
it with a dash of cold water to cool and tone the sur- 
face of the body so that the reaction from the bath 
gives the skin a healthy glow. As a rule one should 
not remain in a bath more than ten minutes. Too 
much warm water tends to depress one. The cold 



io Handbook of Gymnastics. 

water should be applied long enough to produce a 
healthy reaction, leaving a pleasant and invigorating 
sensation. 

Warm and cold are comparative terms so that each 
one must govern the temperature of the bath to suit 
his own idea of what they mean. 

SMOKING. 

Perhaps the most apparent effect of the use of 
tobacco is its action on the heart. The excessive use 
of tobacco produces an excitable and irritable heart. 
Its use should be prohibited among those who are train- 
ing for an}' physical exercise where great strength, 
speed or endurance is likely to be required. 

The heart is the great pump that sends the blood 
throughout the body charged with oxygen and those 
materials which supply all parts of the body. If the 
heart is interfered with, the supply is necessarily les- 
sened. The result of this interference with the heart's 
action and consequent supply is particularly noticeable 
in speed exercises such as running, bicycling and games 
where, as is well known, the users of tobacco become 
more easily exhausted than those who do not use it. 

It is a question if the effect of tobacco is not more 
far reaching than this. It is reasonable to suppose 
that if it so easily affects the heart as to interfere with 
the natural blood supply, its continued use would 
impede the growth and development of the youth, 
consequently it should not be used during that period. 
SLEEPING. 

The sleeping room and bed clothing should be well 
aired every morning. 



Introduction. 



II 



All sleeping rooms should receive sunlight at least 
a part of every da}^. 

If troubled with sleeplessness eat a few wafers 
and take a glass of milk before retiring. 

The bed should be placed in the room some 
distance from the w r all so that the expired air may have 
a chance to mix freely w T ith the air of the room. 

VENTILATION. 

All living rooms should be well ventilated. 
An old fashioned stove or fireplace is a good ven- 
tilator. 

Cover up w T ell if it is cold and avoid sitting or 
sleeping in a direct draft. 

It is more healthful to live in a cool room well 
ventilated, than in a warm room without ventilation. 
This is particular^ true of sleeping apartments, which 
should have free communication with the outside air — 
one cannot get too much of it. 

CLOTHING. 

While exercising it is best to w r ear light clothing. 

You will not catch cold if you keep moving while 
you are w T arm. 

Do not sit down after exercising until you have 
taken your bath and changed your clothing. 

STOOPED SHOULDERS. 

The spine is composed of a column of blocks 
shaped and bound together in such a manner as to 
form curves which serve as a spring to lessen shock to 
the delicate brain structures and add to the grace and 
ease of locomotion. 



12 



Ha?idbook of Gym?iastics. 




Figure 1. 



INCORRECT. 



One of the most common deformities 
of the spine is stooped shoulders. In 
correcting round shoulders it is well to 
bear in mind the structure and shape of 
the spinal column, to remember that 
where it is bent one way, there must be 
a reciprocating curve in the opposite 
direction, else the body would lose its 
balance. In other words, if the head is 
bent forward the shoulders are bound to 
be stooped ; the easiest way then to 
overcome this deformity is to correct the 
curves of the spine. Therefore, if the head is held 
well back with the chin down, the hump 
on the back will disappear, the chest 
stand out in front as it ought, the 
shoulders drop back where they belong, 
the curves of the spine resume their nor- 
mal shape, and the body an erect position. 
A good way to learn the correct position 
is to stand against a perpendicular plane, 
(a door will answer the purpose) with 
the heels, hips, shoulders, and back of 
the head touching, keeping the chin 
close to the sternum. 

It is difficult to sit straight any length of time in 
a chair ; it requires too much muscular effort, and one is 
apt to assume a posture more or less bent. It is well 
then on rising from sitting to take the position just 
described. 

An exercise that will do much to correct stooped 
shoulders is described on page 26, Figure 20. 



Figure 2. 

CORRECT. 



FREE GYMNASTICS. 



First Series. 

i. Stand with heels together, hands on hips. 
Drop the head forward ; drop the head backward; 1 
drop the head to right side ; drop the head to left 2 
side ; each movement slowly 4 times. 

2. Hands in front of chest, palms to- 
gether, thrust elbows back, shoulder 
high, hands closed, 8 times.. Energize 
the backward movement ; when the 2 
elbows are shoulder high the forearm 8 
must form a right angle with upper arm. A 
Be careful not to allow the head to 
come forward when the arms are thrust 
backward. {Fig. 3.) 

3. Extend arms sidewise shoulder 
high and clap hands in front of chest, 
16 times ; do not allow 7 the head to 

come forward as the arms are brought backward. 

4. Hands on hips. Bend forward at waist, 
relaxing the arms ; return to upright position 8 
w T ith hands on hips ; 4 times. 

5. Tip-step forward with left foot 8 times. 

" right " 
" alternate 

6. Tip-step sidewise with left foot 8 times. 11 

it right a << 14 

Tip-step backward with left foot 8 times. 

right <4 

Extend the left foot touching toe, then 13 
to floor, 16 times. Same with right foot 14 




Figure 3. 



7- 



heel 

16 times. 

9. Bend the knees 8 times. 

10. Arms at sides palms in, raise arms slowly 
shoulder high taking in a full, deep breath ; lower 
slowly, slowly exhalting ; 8 times. 



Ha7idbook of Gymnastics. 



Second Series. 

1. Hands on hips. Extend the chin forward 
and bring it back to position with force, energize 
the backward movement, 8 times. The shoulders 2 
must remain in position during this movement. 

2 . Hands at sides, clap hands over head 8 times. 2 

3. Finger tips on shoulder, elbows forward. 
Swing elbows sidewise and backward 8 times. A 
Do not let the' head come forward in this exercise. 

4. Hands on hips, bend forward at waist 4 
times. 

Hands on hips, bend sidewise left at waist 4 8 
times. B 

Hands on hips, bend sidewise right at waist 4 
times. 

Change position of hands on the hips by plac- 
ing the fingers behind and the thumbs in front 
of hips. 

Hands on hips, bend slightly backward 4 times. 9 

5. Hands on hips. Raise the left 
knee forward 4 times. {Fig. 4.) 

Raise the right knee forward 4 times. 
Raise the left heel backward 4 times. 11 
Raise the right heel backward 4 times. 

6. Hands on hips. Rise on toes 8 
times. 14 

7. Hands on hips. Bend the left 
knee and tip-step sidewise with right 
*foot 4 times ; bend the right knee and 

Figure 4. tip-step sidewise with left foot 4 times. 11 

8. Hands on hips. Bend the left knee and 14 
tip-step forward with right foot 4 times. Bend the 
right knee and tip-step forward with left foot 4 
times. 




/vvr Gymnastics. 



*5 



9. Hands on hips. Raise the left arm in circle 
over head, looking up at hand, 8 times. 

Raise the right arm in circle over head, looking 
up at hand, 8 times. 2 

Raise alternate arms in circle over head, looking B 
up at hand, 8 times. 

Raise both arms in circle over head, looking up 
at hand, 8 times. 

10. Raise hands slowly in front of chest, backs 
together, inhaling slowly ; separate and slowly A 
lower at sides, exhaling. 



Third Series. 

1. Lie on back on mat, arms at sides, palms in. 
Raise head 4 times. 

' ' left arm 4 times. 2 
" right " 

' ' alternate arms 4 times. 
" both 

2. Flex left knee 4 times. 

" right " 11 
" alternate knees 4 times. 
" both 

3. Knees flexed, flex left knee on chest 4 times. 

" right " 

" alternate knees 4 times 9 
" both 

4. Legs extended, flex left foot 4 times. 

« right " " 11 

" alternate feet 4 times. 13 
" both 

5. Legs extended, extend left foot 4 times. 

right " 14 
1 ' alternate feet 4 times, 
both 



i6 



Ha?idbook of Gymnastics. 




6. Knees flexed, 
raise body on toes and 
-shoulders 2 times. 



**t{Fig. 5.) 



7. Arms at sides, 
flex and extend the 
fingers of both hands 
8 times. 



Figure 5. 



8. Extend the arms sidewise shoulder high, 
flex and extend the fingers of both hands 8 times. 

9. Arms at sides ; slowly raise both arms 
upward, inhaling; slowly lower, exhaling. 

10. Arms at sides ; take a full breath, raise 
and lower arms rapidl} r as long as the breath lasts. 



1. Lie on mat, face downward, arms crossed 
under chest, resting on elbows ; raise head 6 times. 

2. Lie on right side, right arm extended on 
mat, left hand on hip ; raise head 4 times, raise 
left leg, toes pointed, 4 times. 

3. Lie on left side, left arm extended on mat, 
right hand on hip ; raise head 4 times, raise right 
leg, toes pointed, 4 times. 

4. Lie on back, legs extended, heels together ; 

extend left leg sidewise 4 times. 
<< right << 

( ' alternate legs sidewise 4 times. 



5. Lie on mat ; take a full deep breath quickly 
and exhale slowly 4 times. Take a full deep 
breath slow T ly and exhale quickly 4 times. 



Fourth Series. 



both 



Free Gymnastics. 



'7 



6. Lie on mat, raise 
left leg slowly 2 times. 9 

Raise right leg slowly 1 1 
2 times. 

Raise both legs slow- 
ly 2 times. 

7. Iyie on mat, face 
Fl '-' ure6 - downward; place hands 4 

on floor under chest, raise body on hands and toes 
4 times. {Fig. 6.) 

8. L,ie on mat, face downward ; extend arms 2 
sidewise shoulder high, raise arms backward 6 times. 

9. Lie on mat, face downward ; cross arms 
under chest, flex left knee 8 times ; flex right knee 12 
8 times ; flex alternate knees 8 times ; flex both 
knees 8 times. 

10. Iyie on mat on back ; extend arms sidewise 
shoulder high, then raise arms and clap hands 7 
over the chest, 16 times. - 




1. 

right 



Fifth Series. 

Stand with hands on hips ; rotate head to 1 
4 times ; same to left 4 times. 2 

2. Step diagonally for- 
ward to the left, left arm 
straight over head, right arm 
behind back ; bend forward, 8 
touch toe of forward foot . 10 
with left hand, come to 12 
upright position keeping left 9 
arm straight ; bend diagon- 
ally back until the strain is 
felt on the left side, 2 times. I 
Repeat to right side. 

Figure!. { Fi £- 7') 




1-8 



Handbook of Gymnastics. 



3. Hands on hips ; bend forward and rotate 8 
trunk to the right 4 times ; same to left 4 times. 10 

4. Hands on hips ; bend knees, keeping back ll 
straight and head erect, 4 times. 

5. Hands on hips ; rise on toes, at same time 14 
thrust arms straight up, 8 times. 

6. Hands on hips; (1) extend arms forward 

shoulder high, 

(2) swing to the sides 

shoulder high, 

(3) swing forward again, 

(4) hands on hips, 8 times. 

7. Hands on hips ; bend body to right side 
and touch the floor with right hand, 4 times ; 
same to left side 4 times. 

8. Hands on hips; rise on toes and then on 13 
heels 16 times. 14 

9. In place ; run by flexing alternate knees 11 
rapidly, 32 times. 

10. Take a full, deep breath, hold through 16 
counts and exhale, 8 times. 



Sixth Series. 

1. Lie on mat, face downward, arms crossed 2 
under chest, raise head and shoulders 4 times. 8 

2 . Roll over on back, sit up without using hands 9 

3. Sit up with legs extended, and support 
trunk with the arms placed behind the body on 
the mat. 

Flex left knee and cross over right knee 4 times. 9 
" right " " left " " 11 

' ' alternate knees and cross over 4 times. 

4. With legs crossed, stand without using hands. 



Free Gymnastics, 



19 




5. Hands at sides; clap hands (1) in front; 
2 behind; (3) over head; (4) and return to 

position at sides : repeat 8 times. 

6. Rise on toes, bend knees and lower the body 10 
so as to sit on heels. Bring the arms straight 11 
forward so as to steady the body as it is lowered, 13 
8 times. 14 

7. Hands on hips, (1) extend 
arms forward shoulder high and 8 
swing the arms to right twisting at 9 
waist, (2) swing to the left side, (3) 
same as 1, (4) to position hands on 
hips. (Fig. 

8. Transfer all the weight of the 
body to the left leg ; (1) swing right 
leg around in front of left and touch 
the floor with the toes, then (2) swing 10 

"the right leg around behind the left 
leg and touch the floor with the toes, 
(3) swing the leg to the front, and (4) to position. 
4 times right and 4 times left. 

9 . Rowing movement. 
Step diagonally forward with 
the left foot, bend the left 
knee and place the hands on 
the floor near the left foot ; 8 
straighten the left knee and 10 
bend the right, at the same 12 
time bring the trunk to an 
upright position the hands 
on the chest as in rowing. 
Perform this exercise 4 times 
to the left and 4 times to the 
right side. (Fig. p. ) 
10. Raise hands rapidly in front of chest, backs 
together, inhaling rapidly , separate and lower at A 
sides exhaling, 4 times. 



Figure 8. 




Figure ( J. 



20 



Handbook of Gymnastics. 



MAT. 
First Series. 

1 . Hop on right toe forward; same with the left. 

2. Hop on right toe backward ; same with left. 

3. Jump forward on toes, feet together. 

4. Jump backward on toes, feet together. 

5. Jump forward zigzag, on toes. 

6. Jump forward with a half turn ; reverse the 
turn every other time. 

7. Jump forward with a full turn ; reverse the 
turn every other time. It is best not to attempt a 
long jump, one is likely to lose his balance and 
take a hard fall. One should practice the full 
turn in place, before trying to gain distance. 

8. Trot forward on all fours. 

9. Walk on all fours, legs rigid. Touch the 
palms of hands to floor and bring the feet as close 
to the hands in the walk as they will come. Do 

not bend the k?iees. 




Figure 10. 



10. Alligator walk. In this exercise only 
the hands and feet touch the floor and the chest 
should be kept within an inch of the floor. 

{Fig. 10. ) 



Free Gym nasties. 



2 r 



MAT. 



Second Series. 

1 . Frog leap. Jump from feet to hands across mat. 

2. Broncho buck. Jump from feet to hands, 2 
then from hands to feet, in place. 

3. Front head and shoulder roll. Jump from 
feet to hands, bend arms, duck the head and lightly 4 
strike shoulders on mat and roll over. 

4. Back head and shoulder roll. Practically 

the reverse of 3. 7 

5. Back roll to front leaning rest on hands and 
toes. Continue 4 to a horizontal position on hands 
and toes. 8 

/? 6. Back roll to head 

/ and hand stand. 

7. Front roll over, 9 
cross the legs, reverse and 
do a back roll. 

Figure 11. 

8. With back to mat, 
jump with a half turn, 
and do a front roll over. 

9 . Kip from the floor. 
Lie on back, roll up to 
head and shoulders and 
on return, shoot out and 
whip up to the feet. The spring is made from the 
shoulders ; aid with hands by pushing on thighs 14 
or by pushing from floor. {Figs. 11,12.) 

10. Front roll and kip to feet. Combination 
of 3 and 9. 





Figure 12. 



22 



Handbook of Gymnastics, 



MAT. 

Third Series. 

1 . Cart wheel. In this exercise the body takes 
the same position it would have if spread out on 2 
a cart wheel. Revolving by striking each hand 
and foot to floor in rotation. 

2. Front dive for distance with a run. L,eave 4 
the floor with both feet at once, land on hands, 
bend the arms, duck the head and strike shoulders 5 
lightly just before the double up and roll over. 

3. Front dive for height. 7 

4. Front hand-spring. It is important that 
one should start right in learning the front hand- 
spring, else it is a difficult trick. Take a short 8 
run, then raise the hands back over the head and 
swing them down briskly, striking the mat near 

the feet, with the arms rigid. Just as the hands 9 
strike the mat the feet leave the floor with a run- 
ning step, that is, one foot ahead of the other. 
The body turns quickly and the trick is finished 10 
by a little push from the shoulders, landing the 
performer on his toes, knees slightly bent, head 
back, chest out and back straight. The hands 11 
should be about the width of the shoulders apart 
as they strike the mat. 

5. Iyion's leap and front hand-spring. Jump 12 
from both feet in doing the hand-spring. 

6. Hand-spring, one arm. 13 

7. Three hand-springs in succession. 

8. Front somersault. 

9. Front somersault and roll over. 14 
10. Front hand-spring and somersault. 



Free Gymnastics. 



23 



MAT. 

Fourth Series. 

COMBINATION WORK AND TUMBLING. 




Finn 



i. Elephant walk. 
The larger person faces 
the mat the other facing 
him jumps and clasps 
legs around his waist 
locking the feet, then 
dropping back betw r een 
the legs, rests a straight 
arm on each ankle. The 
one resting on the ankles 
^^^^^^'can aid the w T alk by les- 
, 13 sening his weight on each 

foot alternately with the 
steps. {Figs. 13 , 14.) 

2. Monkey roll with 
two : One lies flat on his 
back with head at end of 
the mat and raises his 
feet toward the other who 
stands with one foot on 
each side of the prone_ 
man's neck ; both now" 
grab ankles and the upper" 
man executes a simples^^s^^^ 
front arm and shoulder Figure u. 
roll, the under one follows. 

3. Reverse 2. In doing the monkey roll back- 
ward the one standing lifts the other from the 
floor by his ankles just before he swings himself 
back to the floor, and the under man assists by 
pushing his own weight up with his arms. 




24 



Handbook of Lrym?iastics. 



the 



4. Monkey roll with 
three. The same as 2 
except that the third 
man is suspended in 
the air holding on to 
the ankles of the under 
man, his own ankles 
being held by the one 

. in the perpendicular 

^ position. The one who 
is suspended must keep 
^^^^^^^^his back and knees 
Flguie l0> bent so as to shorten 

distance between the first and third man. 




Each should bend the knees and separate the 
legs when the feet strike the floor. (Fig. 15.) 

5. Reverse 4. 

6. Back somersault. Stoop forward bending 
knees, then swing arms and head back with a 
hard snap just as the jump is made from the floor. 
Double up and clap hands against backs of thighs 
with enough force to swing feet under. This and 
the following three tricks should not be attempted 
without the assistance of an experienced instructor. 

7. Back hand-spring. 

8. Flip flap ending with a back somersault. 

9. Cartwheel ending with round off and back 
somersault. 

10. Playful lambs. Three perform this exer- 
cise. Each does a dive and front roll with legs wide 
apart. To start, two stand one behind the other 
facing the third. No. 1 starts the dive and roll. 
No. 3 dives over him and No. 2 dives over No. 3 ; 
after the dive and roll each turns around ready 
for the next dive. 



Free ( rymnastics* 



25 



A Ten Minutes' Home Exercise. 



[One should exercise a little every day. It is prac- 
tically impossible for many people to attend a gymna- 
sium so often and this little series of home exercises is 
given for the benefit of those who have not the 
opportunity of regular gymnastic work.] 



1. On arising in the morning take an erect 
position, head back, chin down, chest out, arms 
hanging at the sides, hands closed ; bend the 
wrist on the forearm and the forearm on the upper 
arm with all the force }^ou can ; on the swing 
down, bend the fist back as far as you can. Make 
the movements 4 times a second for 30 seconds. 

2. Arms at sides, swing 
\ out at side, raising hands 

\ and strike the backs together 
; above head. Keep the arms 
rigid, do the movement 30 
/ times in 30 seconds. Persons 
/ with scrawny necks and nar- 
' A/ row waists should double the 

number of movements. 
{Fig 16.) 

3. With 
' arms rigid 

Figure 16. u j 

above head, 
lean back as far as possible ; then 
bend forward and down and touch 
the floor without bending the knees. 
Make the complete movement, slowly 
10 times in 30 seconds. At first it is 
difficult for some to touch the floor 
with the fingers but with a little 
practice any one can do it. {Fig. 17.) 

Figure 17. 



r 




3 
5 
4 

6 



2 
B 



10 



12 



Handbook of Gymnastics. 




4. Raise the knees alternately with a 
hard swing as high as they will go, each 
15 times in 30 seconds. {Fig. 18.) 

5. Drop to a horizontal position the 
body resting on hands and toes, head back, 
chest out and body ^ ~ 



9 
11 



the 




Figure 19 



rigid ; bend 
arms, touch the-v 
chest to the floor 

i. and P ush U P until 
arms are straight, 

10 times in 30 seconds. {Fig 19.) 

6. Clasp the hands over the head, elbows out at 

sides, swing from side to side 10 times in 50 seconds. 

7. Clasp the hands back of head, 
point elbows to front, let head drop 
forward ; then pull it back as far as it 
will go, chin down, resisting with the 
arms the pull-back of the head each 
time, 20 times in 60 seconds. This is 
one of the best exercises for correcting 
stooped shoulders. {Fig. 20.) 

8. Place the hands on 
hips ; sit down bending 
hips, knees and ankles, 
coming up on toes ; push 
up to the erect position 

15 times in 30 seconds. {Fig. 21.) 

9. Now jump in the bath tub or 
take a sponge bath with tepid water 
and finish with a dash of cold water 
all over the body, dry thoroughly 
with a towel after which take the „. 

£ . Figure 21. 

following exercise : 

10. With both hands go all over the body rub- 
bing the muscles hard and deep so as to assist in 
driving the broken down material into the circula- 
tion that it may be carried off. 




Figure 20. 




2 
7 
B 



2 
A 



11 
13 
14 



DEVELOPING EXERCISES. 




Figure 22 



CHKST WEIGHTS. 
FACE TOWARD WEIGHTS. 

1. Face weights, arms ex- 
tended in front, palms down ; pull 
down and back of the hips, 16 
times. {Fig. 22. ) 

2. Pull up and back over head, 
arms rigid, 16 times. 

3. Pull straight back, shoulder 
high at side, arms rigid, 16 times. 

4. Bend forearms on arms, 
elbows stationary, 32 times. 

5. Left side to weights, left 
arm extended, right arm across 

body, palms down ; pull down and to the right, 
left arm behind, 16 times. 

6. Reverse, pull down and to the left, 16 times. 

7. Face weights, alternate hands 
up and down, as far back as they will 
go, 16 times. {Fig. 23.) 

8. Elbows out at side, shoulder 
high, thumb part of hands up ; pull 
both hands to centre of chest, bend 
wrists and turn knuckles against the" 
chest, 32 times. 

9. Pull both hands back over head, 
arms rigid, then touch floor, without 
bending knees, 16 times. 

10. Palms together ; pull from side to 
side, yi circle, shoulder high, 16 times. 

11. Feet 24 inches apart ; pull and swing body 
as far as possible over each knee alternately, de- 
scribing a larger half circle than in No. 10, 16 times. 

12. Pull right hand to opposite side of chest, 
drop and extend it, at the same time pull left hand 
to right side, 32 times. 




Figure 23. 



B 



B 

2 
8 



3 
5 
7 



2 
8 
10 



11 

12 

3 
5 
7 



28 



Handbook of Gymnastics. 



CHEST WEIGHTS. 




BACK TO WEIGHTS. 

1. Change grip, back to weights, arms extend- 
ed back of body, palms down ; pull down and for- 
ward, j 6 times. 

2. Hands above head, palms front, arms rigid ; 
pull down shoulder high in front, 16 times. 

3. Arms extended at side, palms 
front ; pull together, in front, 16 
times. 

4. Elbows in front, hands with 
palms down over the shoulders ; 
extend arms, moving elbows as lit- 
tle as possible, 32 times. {Fig. 24..) 

5. Left side to weights, left arm 
extended, right hand back, palm up ; 
pull down and out, 16 times. {Fig. 25.) 

Figure 24. 

6. Reverse and pull down and 
out, 1 6 times. 

7. Back to weights, one hand 
up and the 
other down, 
palms front ; 
alternate up 
and down, 16 
times. {Fig. 
26.) 



8. Elbows back of body, 
hands over the hips ; push 
straight ahead, 32 times. 





4 
6 



1 

9 



Figure 26. 



J h • I v loping Exercises . 



29 



9. Left side to weights, right arm above head, 
palm out, left arm extended toward weights, 
shoulder high, palm down ; pull right arm down B 
shoulder high, and pull left arm across the body in 8 
front, 16 times. 9 

10. Reverse and pull left arm down shoulder high, 
and right arm across the body in front, 16 times. 

11. Back to weights, arms 
1 extended in front, palms down, 7 

ropes below hands; let hands 9 
swing back and rise on tip- 
toes, 16 times. 

12. Elbows at side, fore- 
arms extended to front, right 
foot in advance ; push alter- 7 
nately right and left hand to 4 
front, 32 times. On 16th 
count put left foot in front. 

Figure 27. (^%~v 2 7- ) 

INTERCOSTAL MACHINE. 

1 . Face machine, pull straight down, bending 
arms. I 1 

2. Pull down front, arms 
and knees rigid and touch 
hands to floor. 

3. Pull down at side, 
arms rigid. {Fig. 28.) 

4. Separate the feet and 
touch both hands to floor 
on right and left sides alter- 
nately. 

Repeat exercises with 
back to machine. 




x. 



Fiijure 28. 



Handbook of Gymnastics. 



WRIST MACHINE. 

1. Grasp handle with both hands on top, roll 5 
away from body. 

2. Roll toward body. 4 

3. Grasp with right hand on top and bend 
wrist forward and backward. Same with left. 4 

4. Grasp with right hand under and bend each 5 
way. Same with left. . 

ABDOMINAL MAT. 
UE ON BACK WITH FEET EXTENDED. 

i . Pull body up rigid with hands at sides. 

% 2. Pull up with 9 

jj\ hands clasped over 

?1 head. 

/ \ : \ 3. Pull up with 

arms extended over 
head. {Fig. 29. ) 

4. Raise right and 
Figure 29. left legs alternately. 9 

5. Raise both legs over head. 11 

6. Continue last movement over head and 
touch toes to floor. 

UPRIGHT BARS. 

1 . Grasp bars, stand with toes on edge of cleat, 14 
rise on toes. 

2 . Same position , bend knees and straighten up. 1 1 
3'. Combine 1 and 2. 

4. Stand 18 inches from bars and fall forward 4 

between bars to bent arm position and return. B 




De% '( loping Exercist 's. 



3i 



5. Combine 2 and 4. 

6. Grasp bars above head, swing forward and A 
backward through bars. {Fig. 30.) 

7. Grasp a bar with each hand and climb. 4 

8. Same as 7 with head down. 6 




Figure 30. 

9. Same exercise with one foot outside of each 
bar. 

10. Monkey climb. Same as 9 except rest soles 
of feet on each bar. 

ROWING MACHINE. 

1. Bend knees, then pull back w T ith arms 
straight at sides, straightening the legs. 

2. Palms up, pull back over head, straighten- 
ing the body. 

3. Pull both arms to each side alternately, 3 

4. Rowing motion. Grasp both sets of handles, 2 
pull up and back, and swing down and forward 8 
on the recovery. 



CALISTHENICS. 



MKDICINB BAIvL. 



i . Throw from right side with both hands ; 
repeat from left. 

2. Foot ball throw. Straight 
throw with right arm (shoulder 
high) repeat with left. {Fig. 31.) 

3. Shot put. Put from right 
shoulder ; repeat with left. 

4. Throw from over 
head with both hands. 
{Fig. 32.) 

5. Pitch from between 

Figure 31. legs. 

6. Throw back over head. 

7. Throw back between legs. 

8. Push from sternum. 

9. For two persons. Straight arm 
throw from right and left side alternately. 
Same as number 2. Keep two balls' 

going. Figure 32. 

10. For three persons in a triangle about 
twelve feet apart, keep three balls going. 





7 
3 

7 
4 



10 



Calisthenics. 



33 



WANDS. 




F iff ure 33. 



First Series. 

The movements are made from position. Grasp 
wands, hands down, palms back. 

1. Flex the forearms on the 
arms and touch wand to chest 8 
times. 

2. Raise the elbows shoulder 
high at side, bend wrists and 2 
touch the wand to chest 8 times. 
{Fig. 33.) 

3. Raise the wand above the 
back of head, arms rigid, 8 times. 3 

4. Bring the right hand to left 
shoulder 8 times ; left hand to 
right shoulder 8 times. 

5. Right hand to left shoulder; touch wand 
to chest as in 2 ; left hand to right shoulder and 
back to position. Make movement 4 times. (16 
counts. ) 

6. Bring wand to chest; extend arms to front; 
wand to chest ; extend above head ; drop back of 
head on neck ; extend over head ; drop to chest ; 
then to position. Make this movement 4 times. 
(32 counts.) 

7. Right hand to left shoulder; extend left 
arm at side ; extend left arm above head ; both 
arms up; left hand to right shoulder; extend 
right arm to right ; drop right arm at side ; drop 
left arm at side. (32 counts.) 

8. Charge right foot diagonally forward and 
raise wand above head as in 3, 4 times. Same 11 
movement to the left 4 times. 



34 



Handbook of Gymnastics. 



9. Right face; touch 
wand to chest; thrust to the 
right ; return to chest, and 
drop to position. Repeat 4 
times making a complete 
circle. Same exercise to left. 

10. Charge to the right, 
placing the wand back of 
head on the shoulders 4 
times. Same exercise to 

Figure-to. the left. {Fig. 34.) 




WAXDS. 

Second Series. 
In this series the counts 1 and 3 are similar and 
4 is always position. 

1. Extend right arm and foot at side, rest the 
left hand, palm front on right side of chest and 
touch toe to floor ; bring feet together and extend 
arms above head ; extend left arm and left foot at 
side, and return to position. 

2. Extend right hand and charge right foot 
diagonally front; bring 
feet together and extend 
both arms front, shoulder 
high ; extend left hand and 
charge diagonally to left, 
and return to position. 

3. Charge directly to 
the right with both arms 
extended front, shoulder 
high ; bring feet together 
and place wand on back of 
neck; charge to left and re- Figure ar>. 
turn to position. (Fig. 35. ) 




Calisthenics. 



35 




Figure 36. 



4. Extend right 
arm and right foot to 
the right, touch the 
toe to the floor and 
rest the left hand on 
right side of the 
chest with palm 
front ; swing right 
hand over to the left 
side reaching across 
as far as possible at 
the same time swing- 
ing the right foot to 

the left, touching the toe to the floor on left side ; 
extend right arm and right foot to the right, and 
return to position. {Fig. 36.) 

5. Charge diagonally forward with right foot, 
extend right arm in same direction and place left 
hand back of head ; charge backward with right 11 
foot leaving the right arm extended to the front, 14 
swinging the left hand to the front and across the 
chest to the right side ; repeat the charge for- 
ward, and return to position. 

6. Charge diagonally forward with right foot, 
extend right arm over the foot with back of the 8 
left hand resting on chest ; swing to the right 
point wand and look directly backward; swing 11 
back to first position and recover. 

7. Left oblique face and raise wand above 
head, arm straight ; charge diagonally forward 2 
with right foot, placing the left hand on hip, with 
the wand in right hand strike in a high salute ; 11 
return to front face, wand above head, and return 

to position. 



36 



Handbook of Gymnastics. 



8. Same as 7 except before striking, twirl the 
wand, and on the return, twirl it back and catch 4 
high above the head before returning to position. 

{Fig -37-) 




Figure 37. 



9. Charge directly forward with right foot, ex- 
tend the right arm forward and down ; thrust up 5 
and back straightening the right knee and bending 

the left ; return to first charge ; return to position. 

10. Grasp the wand with palms 
front, raise the right hand to the middle 
of chest, touch back of hand to chest, 
continue the twist and thrust right 
hand diagonally forward, and charge in 
same direction with right foot, place 
left hand back of head, recover; on 
the. return make the same twist with 
left hand and thrusting left arm down 
at side charge directly backward ; 
repeat the first movement and return 
to position. Repeat exercise, starting 
on left side. {Fig. 38.) 




Calisthenics. 



37 



DUMB-BELLS. 

First Series. 

1. Stand erect, heels together with dumb-bells 
resting on chest. Swing right arm to the right in 7 
a heart-shaped circle, 8 times. Same movement 
with left arm to left. 

2. Swing right arm to left, heart-shaped circle, 

8 times. Same movement with the left arm to l 
right 8 times. 

3. Swing both bells to right, heart-shaped cir- 8 
cle, 8 times. Same movement to left. 

4. Drop right bell at side and return to chest 

8 times. Same movement with left. 3 

5. Drop both bells at side and return to chest 
8 times. 

6. With lungs full, arms bent, swing both bells 
backward in a circular motion so that the bells A 
come under the shoulders, 8 times. Exhale on 
8th count and place bells on hips. 

7. Step with right foot straight forward ; step 
diagonal^ forward ; step sidewise ; step back- 11 
ward, return to position after each step. Each 2 
times. 

8. Same movements with left foot 2 times. 

9. Raise on the toes 16 times. 14 

10. With bells at sides, twirl 6 times, on 7th 
count touch them to chest and on 8th count, ex- 
tend at sides, twirl 6 times, touch chest and ex- 5 
tend arms directly over head and twirl 6 times, 6 
touch chest, and extend straight to front, shoul- 
der high, twirl 7 times, and drop at side on 8th 
count. 



Handbook of Gymnastics. 



DUMB BEIXS. 



Second Series. 

1. Bells at side, palms front, flex forearms on 
arms 8 times, on last count bring bells to chest ; 
thrust out at sides, shoulder high 8 times ; thrust 
above head 8 times ; thrust straight to the front 
8 times and drop arms at the side. 

2. With knees rigid, bend forward and place 
right bell on floor, return to position and throw 
chest out, pick bell up and repeat ; same movement 
to the left twice ; same movement with both bells 
and recover 4 times. 

3. Bend hands back on the forearm then front 
on the forearm 8 times ; same exercise arms 
extended to the front ; same exercise arms 
extended above the head ; clasp hands in last 
position and — 

4. bend slowly to the right and 
recover 4 times. Same movement 
to the left. {Fig. 39. ) 

5 . Extend right foot and strike 
bells between legs, strike above 
head, strike back of hips and 
above head in all 4 counts twice 
through. Same movement with 
the left foot forward and place 
bells on hips. 

6. Raise right and left knees 
alternately as high as they will 
go 16 times. 

7. Separate the feet 24 inches and swing bells 
between the legs, then back over right shoulder 
8 times ; over left shoulder 8 times and bring feet 
together. 




Figure 39. 



Calisthenics. 



39 



8. Bend the hips, knees and ankles and touch 11 
bells to floor ; straighten up and thrust bells above 2 
the head ; 8 times. 

g. Bend hips, knees 
and ankles, and rest bells Of?^ 10 
on floor ; thrust right foot 
back and touch toe to 
floor and recover, twice. [ JIS^J^^^ — 
Same movement with 1 

left. {Fig. 40. ) Figure 40. 

10. Same position as in 9, thrust both feet 
back, touch toes to floor and recover, 4 times. 




INDIAN CLUBS. 

First Series. 

1. Swing big circle with right club to right 8 
times ; same with left club to left 8 times. 1 

2. Swing both clubs paral- 
lel to the right in big circles 8 2 
times ; same circles to left 8 
times. {Fig. 41.) 

3. Swing right club to right 
and left club to left in big 3 
circles 8 times. 

4. Swing right club to left 
and left club to right in big 4 
circles 8 times. 

5. Swing heart-shaped cir- 5 
cle with right club to the right 8 times ; same 
with left club to left 8 times. 

6. Swing heart-shaped circle with right club 
to left 8 times ; same movement with left club to 6 
right 8 times'. 




Handbook of Gymnastics. 



7. Drop right club to right in a small circle 
back of shoulder 8 times ; drop left club to left, 7 
small circle 8 times. 




8. Drop right club back of 
head to left in a small circle 8 
times ; drop left club to right 8 
8 times ; extend the wrists 
over the head in this move- 
ment. 

9. Combine 5 and 7, 8 
times. {Fig. 4.2. ) 

10. Combine 6 and 8, 8 
times. 



Figure 42. 



INDIAN C1VUBS. 

Second Series. 

1. Windmill to right. Swing heart-shaped 
circles combined with shoulder circles in a wind- 1 
mill movement to the right 8 times, lead with 
left hand. 

2. Parallel circles to the right. Swing same 
circles with clubs parallel 8 times. On last count 2 
swing clubs straight to the front. 

3. Parallel circles to the left. Swing same 
circles, clubs parallel to the left 8 times. 

4. Windmill to left. Swing windmill to the 3 
left, lead with right hand 8 times. 

5. Four circle wind mill. Add front and back 
over-head circles making 4 in all, windmill, 4 
times around. 16 counts. 



Calisthenics. 



4i 



6. Four circle parallel. Swing same circles 
with clubs parallel 16 counts. 4 

7. Reel. Reverse right club at the end of last 
shoulder circle and continue clubs in out-shoulder 
and heart-shaped circles alternately 16 counts. 

8. Alternating high circles. Swing the right 5 
club high over head in an out-wrist circle com- 
bined with a big circle, then the left, in alternat- 
ing circles 16 counts. Make an extra wrist circle 
w 7 ith right club in the same time with first circle 6 
of left club in next movement. 

9. Front hip circles. Swing a front-hip circle 
combined with a large circle with left and right 
club alternately 16 counts. On last count con- 7 
tinue right club to left side without making a 
front hip circle. 

10. Reel with reverse side-waist circles 16 
counts. In making the side circles let the right 8 
club fall toward, and the left club from the body 

on the left side, on the right side the left club 
falls toward the body, etc. 



INDIAN CLUBS. 

Thh r d Series. 

1 . Half-snake. Swing right club in large circle 
to right until at arms length above right shoulder, 
then make a half-snake and continue into the 
large circle ; in the meantime the left club is 
swung in the same circle, each club making a large l 
and small circle alternately ; 16 counts. The half- 
snake is made by reversing the grip on club just 
as it comes above the head, dropping it back on 
the forearm and bending the elbow ; then, holding 



Handbook of Gymnastics. 



knob with the fingers, swing the club up and out 2 
from front of forearm into a large circle. {Fig. 43.) 

2. Half -snake and front-hip circles 16 counts. 
In this movement the right hand makes the half- 3 
snake, and the left hand the front-hip circle on 
the first count. 




Figure 43. 



3. Horizontal wrist circles 16 counts. Begin 
with right hand at left shoulder, pointing club to 
left ; let the free end of club swing around toward 
right shoulder, then straighten the arm, letting 
the club make a half-front circle pointing to the 
right, then swing across to the left shoulder, etc. 4 
While one club is making a wrist circle the other 
swings across. 

4. Back-hip circles. Swing the clubs from 
right to left in parallel back-hip circles 8 times. 

5. Five circle parallel. Continue clubs up at 
the right side from the last movement and swing 
side-waist circles, dropping clubs toward the body ; 
back-shoulder circles ; side- waist circles, dropping 5 
clubs away from the body on left side ; and back- 
hip circles, 32 counts. In the last half of this exer- 
cise separate the clubs for the hip circles and let one 
make a back while the other makes a front circle. 



Calisthenics. 



6. Seven-circle parallel. Swing both clubs 
parallel in an out- circle over left shoulder ; pass 
right club ahead of left and swing both parallel 
under the left arm ; swing back and front-hip cir- 
cles ; continue into side-circle under the right arm 
(clubs dropping toward the body), then over the 
right shoulder, the left club passing the right, and 
back of head 16 counts. 

7. Alternating heart-shaped and shoulder cir- 
cles to the left 16 counts. Swing the right club 
in the first heart-shaped circle to the left and the 
left club in a shoulder-circle to the left. 

8. Heart-shaped, shoulder and back-hip circles, 
16 counts. Add the back-hip circles to the above 
movements ; on the 16th count swing both clubs 
toward each other back of head. 

9. Back head circles 8 times. Continue the 
last movement, swing the clubs back of head, 
passing them one over the other. In this move- 
ment, as in all others where the clubs swing back 
of the head, extend the arms so that the wrists 
are back of the .head, otherwise there is danger 
of the club hitting the head. 

10. Alternating front and side circles, 16 
counts. Swing right club forward, then back on 
left side of the body as far as it will go ; as the 
club comes up on the left side swing the left club 
forward and down to the right side of the body 
crossing the arms ; continue right club up and 
forward, then down and back on the right side, 
then up and forward to the left side, etc. 



HEAVY GYMNASTICS. 



THB BUCK. 

First Series. 

EXERCISES WITH OR WITHOUT A RUN. 

1. Jump and kneel on right knee, free leg 
extended sidewise ; with aid of hands straddle off. 

2. Jump and kneel with free leg extended 
backward ; jump off without help of hands. 

{Fig. 46.) 




Figure 46. 



3. Jump landing on one foot and knee ; strad- 
dle off front. 

4. Jump and kneel on buck ; without help of 
hands jump off. 

5. Jump and kneel on buck, jump to erect 
position with feet on buck, then off. 

6. Jump and squat on both feet outside of 
hands. 

7. Jump and squat with feet inside of hands. 

8. Jump and squat on buck, take hands off on 
jump up, jump off. 

9. Same as 8 except jump off with }4 turn to 
right. Same to left. 

10. Same as 8, jump off with a full turn. See 
remarks after 10, Second Series. 



Heavy Gymnastics. 



45 



THK BUCK. 



Second Series. 



EXERCISES WITH A RUN. 



i. Straddle buck. Jump from both feet, strike 
hands together on buck, clear buck with a split, 
land with feet together. 



2. Straddle buck with % turn. Make % turn 
to right, place right hand on buck before landing. 
Turn to left. 

3. Straddle buck with y 2 turn. Make a half 
turn to right, place both hands on buck before 2 
landing. Same to left. 

4. Straddle buck with y% turn and land with 
hands on buck in a leaning rest. Same as 3 4 
except come to a straight arm leaning rest facing 

the start. Same to left. 

5. One hand straddle. Same as 1 except 
use the right hand. Same with left. 

6. Straddle buck for distance, use both hands. 8 

7. Squat jump on buck. Remove both hands 

on the rise and land with feet on buck. Jump off. 9 

8. Squat jump. Same as 7 except clear 11 
the buck. 

9. Squat jump with y 2 turn. Clear the buck 13 
with half turn to right. Same to left. In the 
last two exercises neither hand is used to assist in 
the turn, both are taken off on the jump up. 

10. Squat jump with a full turn. Clear the 14 
buck with a full turn. This should be done with 
caution, for one may take a hard fall if he doesn't 
land pretty squarely on his feet. 



Handbook of Gymnastics. 



THK BUCK. 



Third Series. 




Figure 44. 



KXKRCISKS WITH OR WITHOUT A RUN. 

1 . Jump to straddle on buck 
with quarter turn to right, strad- 4 
die off. Same exercise to left. 
{Fig. 44.) 

2. Jump to side leaning rest, 7 
hands on end of buck, straddle 
off. Same exercise to left. 
{Fig. 45.) 8 

3. Jump with a quarter turn 
to side seat on right side of buck, 

straddle off. Same exercise to left. 10 

4. Jump with a full sweep of 
right leg to side seat on left, 
straddle off front. Same exer- 
cise to left. 

5. Jump from left with legs 
together to side seat on right, 
straddle off. Same exercise to 
left. 

6. Same as 4 except make 
full sweep with right leg to 
starting point, straddle off. Same exercise to left. 11 

7. Same as 6, both legs to the right, straddle 

off. Same exercise to left. 12 

8. Swing both legs to right and come to strad- 
dle rest on buck, and make back scissors off. 13 

9. Jump with a half twist to straddle rest on 
buck, rest hands, swing legs, shoot off backward. 14 

10. Same as 9 except clear the buck. 




Fiyure 45. 



Heavy Gy?nnastics. 



47 



GKRMAN HORSK. 
First Series. 

WITH A RUN. 

( When possible keep the knees rigid, feet togeth- 
er and toes pointed. ) 

1. Plain vault, feet to right, face front. Repeat 4 
to left. 

2. Plain vault and clear the horse with legs 8 
by 1 8 inches. 

3. Vault % turn to right. Cut right hand 
from pommel and catch it before landing, face 
right. 

4. Vault with full turn. Grasp right pommel 
with thumb out ; vault to right, let go left pom- 
mel, hold right hand and make full turn with 
body, face front. 

5. Vault through between pommels, let go 9 
just as the feet pass over the horse. 

6. Straddle vault. Jump with feet outside of 
pommels clearing the horse. (A beginner should 10 
jump with both feet on the horse outside of pom- 
mels before attempting to clear the horse. ) 

7. Vault with feet to right for distance. Same 
to left. 

8. Straight body vault to right. Vault, throw 11 
chest out, head back and straighten hips and 
knees when passing over the horse, let go right 
hand first. Same on the left side. 

9. Jump from one foot into saddle, put the 13 
other through saddle, land on hands in the saddle, 
one leg over ; cut and catch, jump off. 

10. Jump from one foot through saddle, shoot 
both legs through, land on hands in saddle, jump 14 
off. 



4 8 



Handbook of Gymnastics. 



GERMAN HORSE. 
Second Series. 

WITHOUT A RUN. 

Position. Grasp the handles, jump up at side 
of horse resting the weight on both hands. 
Throw the head back, chest out, and let the legs 
rest against the horse with feet together, point 
toes down. 

1. Twist to the right and sit in the saddle, 
return to position ; make same turn to the left 
and return. 

2. Twist outside of saddle to right and return ; 
to the left and return. 

3. Cut and catch. Swing right leg to right 
over horse, cut and catch right hand and return. 
Same exercise with left leg. 

4. Swing right leg to right, cut and catch, 
return over left side, cut and catch left hand into 
position. Same exercise with left leg. 

5. Cut and catch without a stop between cuts. 
Repeat with left. 

6. Cut both legs. Swing both legs to the right, 
cut right hand ; catch and hold a moment ; jump 
off. Swing to the left, same exercise. 

7. Feint right leg and cut left. Swing right 
foot around over right end and point toe to oppo- 
site end of horse, raise the body, so that the right 
thigh rests on arm above the elbow, swing back 
to position. Then swing left leg to left, cut and 
catch ; cut right leg to the right and off. Same 
exercise from the other side. 



Heavy Gymnastics. 



49 



8. Feint and cut right leg over left end. Swing 
right leg forward, as in 7 ; on return, swing it 
under left leg and over left end of horse, cut and 8 
catch left hand, then cut left leg to left ; jump 

off. Same exercise from other side. 

9. Feint right leg and cut both off left end. 
Swing right leg forward as in 7 ; on return, 10 
swing both legs to left, cut and catch left hand 
and jump off. Swing left same way. 

10. Screw mount backward and scissors. 
Swing left leg back over right end of horse, catch 
both hands back on right handle ; make scissors 11 
by swinging right leg (over) to left and left leg 
(under) to right and over end of horse ; catch 
right handle with left hand, palm front, grasp 
left handle with right hand and swing left leg back, 
around and over left end of horse ; hands back, 12 
grasp left handles and make scissors, grasp 
right and left handles and vault over right end of 
horse. Same exercise to the left. 



1. Rear vault through saddle. Grasp left 
pommel with right hand and vault through saddle 3 
backward. Same with left hand. 



GERMAN HORSE. 



Third Series. 



WITHOUT A RUN. 




2. Front lever. Lie 
face down on the saddle, 
grasp ends of pommels 



farthest from head. Slide 4 



Figure 47. 



and turn over, and hold 
body in a front horizontal 
position. {Fig. 4.7.) 



Handbook of Gym?iastics. 



3. Vault to a back rest and return. Vault to 
right, cut and catch right hand in a back arm rest, 
swing across left end, cut and catch left hand into 
position. Repeat to left. 5 

4. Scissors from saddle. Swing right leg to 
right, cut and catch right hand, then swing right 
leg back and left leg forward over left end, cut 
and catch left hand ; swing right leg over, cut and 
catch ; jump off. 

5. Continuous scissors in saddle. Start with 
right leg and swing same exercise from side to 7 
side, cut and catch each hand alternately. 

6. Jump with feet outside of handles, cut and 
catch both hands, hold feet out, point toes; jump 
off. 

7. Hand-spring over the horse, standing, and 
with a run. Rest the weight on bent arms, duck 
head oyer horse, double up just after the spring 12 
and do not straighten out until body is falling on 
other side. The fault with a great many in this 
exercise is that they straighten out too soon. 

8. Pirouette over end of horse. Jump to the 
right, hold and pirouette on left arm swinging 8 
around and out over the left end of horse. Same 
exercise to the left. . 

9. Pirouette to starting place. Jump to the 
right, pirouette on left arm swinging clear around 
over left end of horse to starting place. Same 9 
exercise to the left. 

10. Pirouette to end straddle. Jump and swing 
as above, land astride left end of horse, back to 
saddle and right hand in front for support; with 11 
both hands in front, vault out. Same exercise to 
the left. 



Heavy Gymnastics. 



5* 



*IX)NG HORSE. 

First Series. 

WITH A RUN. 

The pommels are taken off and the horse placed 
lengthwise. 

1. Jump to front straddle, legs straight, swing 11 
off. 

2. Jump to squatting position on horse, drop 12 
to straddle and swing off. 

3. Jump to squatting position, drop to front 
leaning rest on toes and hands, then straddle and 
swing off at side. 

4. Vault over end of horse with right leg to 
left side. Same with left leg to right side. 

5. Jump with twist to back straddle, legs 
straight, swing off at side. 

6. Jump to front straddle, then with hands 
back make front scissors and swing off. 

7. Jump with twist to back straddle, then with 8 
hands in front make back scissors, swing off. 

8. Jump on horse with arms straight, legs 
straight, resting on hands and toes ; drop to strad- 9 
die and swing off. 

9. With big run jump to straddle on neck of 11 
horse, swing off. 

10. Run, jump to straddle on neck of horse ; 12 
make back scissors and clear end of horse. 



* Arranged by Mr. Huddleson. 



Handbook of Gym?iastics. 



*LONG HORSK. 

Second Series. 

WITH A RUN. 

The pommels are taken off and the horse placed 
lengthwise. 

1. Vault horse, running on hands. 4 

2. Vault horse, striking hands at farther end. 

3. Same as 2 w T ith feet together over end. 

4. Jump with back scissors to straddle on 11 
horse. 

5. Jump with front scissors to straddle on 
horse. 

6. Front roll over on horse to straddle. The 
roll should be practiced with an assistant at side 9 
to keep the performer from falling on the floor. 

7. Front roll over on horse, feet together, legs 
straight on horse ; roll back to straddle. 

8. Roll over end of horse to floor. 8 

9. Front scissors, clear near end of horse. 

10. Back scissors, clear far end of horse. 10 

* Arranged by Mr. Huddleson 



Heavy Gymnastics. 



53 



HORIZONTAL IvADDER. 

First Series. 

WITHOUT A SWING. 

i . Travel forward by stepping from one round 
to*the other. 



Same movement backward. 



11 



3. Side bang, travel side wise by 
advancing w 7 ith one hand and following 
with the other. {Fig. 48. ) 

4. The same except take several 
short steps with advanced hand, then 
follow with the other. 

5. Same as 3, one hand passing over 
the other. 



6. One hand on each side of 
ladder, outside, travel forward 
by short steps. {Fig. 49. ) 

7. Same backward. 

8. One hand on each side of 
ladder, take short jumps forward. 

9. From a side hang travel 
side wise with short jumps, both 
hands together. 

10. With hands together on 
round, arms straight or bent, 
jump to next round. 




Figure 49. 



54 



Handbook of Gymnastics. 



HORIZONTAL LADDER. 

Second Series. 

WITH A SWING. 

1 . From a side hang, travel sidewise. 

2. Hands outside, jump forward with each 
front swing. 

3. Jump backward with each back swing. 

4. Jump forward with each front and back 
swing. 

5. Jump backward with each back and front 
swing. 

6. With hands on rounds, swing and catch, 
missing one, alternating hands. 

7. The same missing 2 rounds. {Fig. 50. ) 




Figure 50. 



8. Jump with hands together to next round. 

9. Same movement skipping 1 round. 

10. From a side hang, swing forward and back- 
ward and travel sidewise both hands together ; 
one after the other. 



Heavy Gym?iastics % 



TRAVEUNG RINGS. 

1. Front swing with half turn. Grasp first 
ring with right hand, run and catch second with 
left and on return swing pull up facing ring with 
chin on level with right hand ; let go right hand, 
swing forward and catch next ring. 

2. Swing with half turn backward. Same 
swing as in i except turn backward to catch next 
ring, 

3. Front swing with a single leg cut off. Same 
as in 1 and swing right leg over the right ring just 
before loosing right hand ; continue across right 
and left in the same manner. 

4. Front swing with a double leg cut off. Same 
as in 3, except do a cut off with both legs. 

5. Front swing with a turn. Same as 1 ex- 
cept make one complete front twist between rings. 

6. Back swing with a turn. Same as 2 except 
make one complete back twist between rings. 

7. Front and back swing for two persons. One 
grasps ring with right and the other grasps ring 
with left hand ; face each other, swing ; one exe- 
cutes 1 and the other 2, reversing every other 
swing. 

8. Swing figure-of-8 circles In this exercise 
a side swnng is added to the long swing, making 
alternating circles each side of the line of rings. 

9. Bent arm start. Same as 1 except at end 
of pull with left arm hold the bent arm position, 
then swing to the right in the same manner, at 
the same time letting the left arm straighten out ; 
let go with right hand swing forward and catch 
next ring. 

10. Bent arm swing. Take a high swing, then 
with bent arm, swing as in 1, holding the bent 
arm position on the swing. 



Ha7idbook of Gymnastics. 



SWINGING RINGS. 
First Series. 

EXERCISES WITHOUT A RUN. 

i. Back somersault between rings. Grasp 
rings, turn over backward and off. 

2. Skin-the-cat. Turn, over 
backward, straighten legs and 
point toes down, return. (Fig. 51) 

3. Bird's nest. Turnover 
backward, catch toes in rings, 
bend the back, throw chest 
and abdomen out, return. 

4. Pull up. Hang down 
arm's length ; raise both legs 
to the front, knees straight, 
toes pointed ; pull up with 




Figure 51. 



chin on a level with rings, 3 times. 

5. Single leg cut off. Swing right leg up be- 
tween ropes, cut and catch right hand. Cut and 
catch on left side. 

6. Straight arm rest from a jump. Jump to a 
bent arm rest, and push to straight arm rest 
between rings. 

7. Half Latin cross. Pull shoulders 
up on level with rings, push right hand 
out at side, hold and count 5. Same 
exercise on left side. {Fig. 32. ) 

8. Hang from one bent arm. 

9. Single bent arm rest. Pull shoul- 
ders up to rings, raise right elbow above 
ring to a bent arm rest. Same left side. 

10. Straight arm rest. Grasp rings 
with hands well over, wrists touching 
rings ; pull shoulders up to rings ; raise 
the right, then the left elbow above rings and push 
up to a straight arm rest. 




Figure 52. 



Heavy Gymnastics. 



57 



SWINGING RINGS. 

Second Series. 

KXERCrSES WITHOUT A RUN. 

1. High front roll. Grasp the rings, jump 1 
above, double up and roll forward to floor. 

2. Straight arm rest between rings. Pull up 
slowly and push above rings to straight arm rest 
between rings. (See io, First Series.) 

3. Back cut off. Swing legs back over head, 2 
split, and just as the crotch strikes hands let go. 

4. Front cut off. Bring legs up between rings, 
separate and cut outside. Just as the legs strike 
arms throw the head forward and let go. 

5. Front dislocate. Jump, throw head forward 3 
and down, double up and roll over. This exer- 
cise is similar to .1 , except the body is not so high 
and the arms are more widely separated. 

6. Back dislocate. Take a high back swing 4 
and just as the feet pass between ropes separate 
arms, pull up a little and throw head back. 

7. Back lever (or scales.) Turn over back- 
ward between ropes and straighten body out at 5 
right angles to arms. 

8. Continuous front roll (dislocate) and finish 
with front cut off. 

9. Turn over backwards, make quarter turn to 7 
side lever on one arm, then push up to a straight 
arm rest. 

10. Back circle up into a straight arm rest. 8 
This exercise is similar to circling the bar, -though 
much harder. Keep the hands against the body 

to avoid doing a back dislocate while trying this 9 
trick* else it is likely to jerk the shoulders. 



58 



Handbook of Gymnastics. 



SWINGING RINGS. 

Third Series. 



WITH A RUN. 



1. Running swing. At the end of the first l 
run forward, let the legs swing up, and on the 
return, w r hip them back of center before striking 
the floor with the toes ; let the legs swing higher 2 
back than the body, then whip forward so as to 
strike the floor in front of the center of the swing. 

2. Pull up on back swing. Start as in i, and 

on back sw T ing pull the shoulders up to rings, then 3 
let down on front swing to arm's length ; 3 times. 

3. Pull up on front swing. Same as 1, pull 
up on front and let down on back swing ; 3 times. 

<2=^3 A y 4- Continuous front swing. 4 



^Cy/j^ 5. High swing with a 7 

Figure 53. shQQ ^ as in j f Qn back 

swing, double and pull up, swing forward, and at 
the end of front swing shoot the feet up and out ; 8 
3 times. {Fig. 53.) 

6. Back dislocate. Start as in 1, double up 011 
front swing, then at the end of back swing, shoot 
the feet out over the head. 9 

7. Straight arm rest on back swing. Pull above 
rings to straight arm rest at end of back swing. 

8. Straight arm rest on front swing. Pull above 
rings to a straight arm rest at end of front swing. 11 

9. Front cut off. Take a short run, double on 
front swing and at end of back swing cut both 
legs outside of hands and land on mat. 12 

10. Front cut off and catch. Same as 9 except 
catch rings after the cut off. 




Start as in 1, and at the end 
of front swing make half 
turn with body, cross ropes, 
whip forward and repeat ; 
6 times. 



5 



Heavy Gymnastics. 



LOW PARAU,EI£. 

1. Rest on bars with arms straight, body rigid, 
toes on floor ; let down between bars and push up. 
This is a little more difficult with toes resting on 
bars. 

2. Sit on mat between bars, legs extended 
front, then straighten arms, bend knees, and 
extend to the rear and return. 

3. Sit on mat, then 
raise body to a straight 
arm position with legs 
extended front, toes 
pointed, and walk on 
hands. 



4. Monkey walk. Walk on all fours along 
one bar. {Fig. 54..) 

5. Walk on hands. This may be begun with 
bent legs but should be done with a slight arch of 
body, toes pointed. 

6. Hand stand. (Fig. 55. ) 

7. Hand stand and turn. The 
body balances on the left arm while 
the right hand steps on left bar, 
then the left hand steps on right 
bar. 

8. Hand stand on one bar. 

9. Push up to a hand stand 
from a sitting position between bars. 

10. Combine 5 and 7. 




Figure 54. 




Figure 55. 



Handbook of Gymnastics. 



PARAIXKIv BARS. 

First Series. 

END WORK. 

1 . Single leg cut out. Grasp the bars with both 3 
hands on top, thumbs in ; spring up, swing right 

leg out over right bar, cut and catch right hand, 
then down. Same to left. 4 

2. Single leg cut in. Swing right leg up on 
the outside, cut in and catch. Same to left. 

3. Straddle cut in. Swing up outside and 5 
astride bars, catch hands back, swing down be- 
tween and off. 

4. Double leg cut out at side. Swing both legs 7 
up between bars then over right and off. Same to left . 

5. Double leg cut out with y 2 turn. Same as 

4 with y 2 turn to the right facing start. Repeat 8 
to left. 

6. Double leg cut with reverse y> turn. Same 

as 4 with yd turn to the left. Repeat to left. 9 

7. vSide sitting rest. Straight arm rest, swing 
over bars from side to side so that the hips rest on 
outer side of bar alternately. 10 

8. Single leg front cut. Back to bars, jump up 
between to a straight arm rest, cut right hand 

with right leg and off. Same 11 
with left. 

9. Straddle off front. From 
same position, swing both legs 12 
back between and over in a 
straddle front cut off. {Fig. 56.) 

10. Vault from right to left 13 
over end of bars, facing start. 
Same fo left. 14 

Figure 56. 




Heavy Gymnastics. 



61 



PARALLEL BARS. 

Second Series. 

SIDE BARS. 

These exercises should be begun with bars at 
Yi height. 

1. Running vault. Stand at side of bars; 
grasp bar with both hands, vault to right, touch l 
left foot to near and right foot to off bar and over. 
Same to left. 

2. Vault over between and swing out. Left 
hand under the bar and right hand on top, vault 2 
to right over near bar, swing in between bars, 
grasp off bar with right hand and swing out over 4 
off bar. Same to left. 

3. Vault to right, clear both bars, touch right 5 
hand to off bar in passing over. Same to left. 

4. Vault to right, clear both bars. Same to 7 
left. 

5. Vault over first bar and shoot under second. 
Vault to right over near bar, step with right 8 
hand, then with left on off bar, drop down 
between bars then shoot under off bar. 

6. Same exercise except jump with both hands 9 
from near to off bar. 

7. Back vault from between bars. Between 
bars facing side ; with both hands on front bar 10 
jump and vault out over back bar, feet together. 

8. Back roll off. Sitting rest with hands on 12 
side bar, fall back to shoulders, roll off. 



Handbook of Gy?nnastics. 



Scissors from side through to straddle bars. 

At side of bars; shoot legs 
up between bars and let 
hips rest on off bar, twist 13 
and land astride bars, then 
with aid of arms bring 
^^52&body between and above 
3" bars. 

^$0 10. Scissors between 14 
Figure 57. and above bars. Straddle 

bars without a stop. 
This is practically the same as 9. {Fig. 57.) 




PARAUvEI, BARS. 



Third Series. 

The exercises in this series are done from 
straight arm rest between bars. 

1. Front straddle across bars. Swing, legs for- 
ward and astride the bars, 
knees straight, toes pointed, 
then place hands in front, swing 
in between and continue across. 
In swinging off the bars, turn 
to the left and hold with left 
hand until feet touch the floor. 

{Fig. j*.-) 
2. Front sitting rest across 
bars. Swing legs together, 
on each bar. 
Body erect, toes pointed, walk 
across taking 8-inch steps. 

4. Front hand and leg walk. Same as 3, except 
take high steps in air with feet in the same time 
with the hand steps. 




alternately across, 
3. Front walk. 



Heavy Gymriastics. 



5. Back straddle across bars. Step with right 
hand to left bar, then with left to right, turning 
backward ; swing backward as in exercise 1 
holding on with both hands on the swing off. 

6. Back sitting rest across bars. Turn back- 
ward with left hand to right bar, then right hand 
to left bar, swing legs together backward as in 2. 



straight arm rest between bars. Walk across back- 
ward. {Fig. 5p. ) 

8. Jump forward. Take short jumps across 
bars forward. 

9. Jump backward. Swing over on right bar, 
take hold of left bar with right hand and swing 
right leg over left bar, place left hand on right bar 
and swing in between bars, then take short jumps 
across bars backward. 

10. Scissors and dip. Swing over on right 
bar, astride bars as in 9, place hands back of 
body, swing in between and make back scissors ; 
grasp bars in front, place feet on top, rest on 
hands and feet and walk to end of bars, let down 
and push up 3 times and swing off. 

Fourth Series. — Repeat Third Series in bent arm 
position. 




Figure 59. 



7. Walk backward across 
bars. Back to bars, hands 
on ends and shoulders be- 
tween ; pull body up between 
bars, separate legs over and 
catch heels under the bars 
and bring body above to a 



6 4 



Handbook of Gymnastics. 



PARAIXKL BARS. 

Fifth Series. 

1. Front shoulder roll. Begin with insteps, 
knees, hands and shoulders resting on bars, double 
up, roll over, strike thighs on bar in coming down. 
After some practice this exercise, as well as those 
following, should be done without resting the body 
on bars. In all the rolls keep the elbows out over 
the bars. 

2. Back shoulder roll. With arms resting on 
bars, elbows out and hands in front, take a pre- 
paratory swing and continue over to straddle bars. 
This exercise may be done into a bent arm rest 
between bars. 

3. Front jump and swing from a bent arm rest. 
In this exercise the front jump is made with each 
front and each back swing. 

4. Back jump and swing from a bent arm rest. 
Jump backward with each back, and front swing. 

5. Top kip. From a straight arm rest between 
bars, drop back to shoulders, double up like a 
jack knife, shoot feet out at an angle of 45 degrees 
and come to a straight arm rest. 

6. Front roll and kip. This exercise may be 
varied b}^ adding a shoulder stand and should be 
finished with a hand-spring off end of bars. 

7. Lion's walk. Straight arm rest between 
bars; drop to bent arm rest, rest the weight on 
•one arm, swing the other below bars at side and 
step full arm's length in front, push up to an 
oblique arm rest between bars and continue across. 

8. Straight arm and horizontal leg walk above 
bars. Straight arm rest, bring legs up to right 



Heavy Gymnastics. 



angle to body, knees straight, 
toes pointed and walk across the 
bars, swing the legs slightly 
from side to side and keep them 
above the bars without touch- 
ing. {Fig. 60.) 

9. Back roll to shoulder 
stand. This may also be done 
to a hand stand. 

10. Back roll to full giant swing on extended 
arms. 



VAULTING BAR. 

First Series. 

HEIGHT OF BAR, THREE FEET SIX INCHES. 

1. Vault to right, vault to left. 

2. Vault to right, hold with both hands and 
face bar. Same exercise to left. 

3. Vault to right, bend elbows and let the head 
and upper part of the trunk dip over the bar so as 
to balance the weight of legs ; clear the bar. Same 
to left. This st3 7 le is used in vaulting for height. 

4. Vault to right over stick 18 inches from 
the bar. Same to left. 

5. Grasp bar with left hand and vault to 
right ; with right hand vault to left. 

6. Hook left knee over the bar ; without the 
aid of hands, spring and throw right leg over. 
Same from right knee. 

7. Vault between hands. 

8. Hands close together, jump with feet out- 
side on the bar, let go and jump off. 

9. Clear the bar, feet outside of hands. 

10. Vault to right, cut and catch right hand 
and without sitting on bar jump off. Same to left. 




Figure fiO. 



Handbook of Gymnastics. 



VAULTING BAR. 

Second Series. 

HEIGHT OF BAR, FOUR FEET. 

1. Grasp bar, run under with arms straight, 1 
head back, chest out ; hold until head passes under 
bar, then spring to upright position. 

2. Double vault. Jump to a straight arm rest 2 
against bar, swing feet under, and on return swing 
vault to right. Same to left. 

3. Roll over and circle bar. From a straight 3 
arm rest on the bar, roll over front, touch feet to 
floor and return to a straight arm rest on bar. 

4. Whip under bar. Jump from floor, shoot 5 
feet under bar and as the head passes under, whip 
feet down and spring from hands to upright posi- 
tion. Begin with a little jump and increase it 7 
until the hips reach the height of bar at the start. 

5. Hand and foot whip under. Hands close 8 
together, jump, strike feet on bar outside of hands, 
swing under and shoot out as in 4. 

6. Same as 4, except shoot the body over a 9 
string about 3 feet away from the bar and a little 
below. 

7. Place knees on bar, take hands off and 10 
jump over from knees. 

8. Shoot over from hand and heel hang. Hang 11 
by hands, with heels resting on bar, swing back 
and forth, and on the swing up shoot body over 12 
bar feet first. 

9. Shoot over from floor. Jump from floor, 13 
catch heels on bar between hands, swing forward 
and on the return swing shoot over bar as in 8. 14 

10. Front handspring over bar. 



Heavy Gymnastics. 



67 



VAULTING BAR. 

Third Series. 

HEIGHT OF BAR, FOUR FEET, SIX INCHES. 

1. Circle the bar to a straight arm rest against 1 
bar then roll off front. 

2. Hook right knee on bar outside of hands, 
swing left leg down and body up to one leg sit- 2 
ting rest on bar. 

3. One knee and hand swing backward, knee 
between hands. 3 

4. Front single knee wheel. With hands fac- 
ing front, one knee on bar between hands, do a 4 
front knee and hand swing. 

5. Double knee and hand wheel backward. 
Both knees between hands on bar, circle backward. 5 

6. Front double knee and hand wheel. Both 
knees on bar between hands, circle forward. 6 

7. Bent arm back circle. From a 
straight arm sitting rest on bars, palms 
front, let down to a bent arm rest and 7 
swing a back circle around bar. [Fig. 61.) 

8. Hock swing off. Suspend from 
both knees on bar, swing body and at 8 
end of back swing let go and land with 
feet on floor. 

9. Free circle off bar. Circle over 
. ,^bar without touching body and land 9 

on other side. 

Figure 61. 

10. Free wheel. Circle into a straight arm 
rest against bar, then do a free circle around bar 12 
to same position. 

These exercises are also done on the horizontal 
bar. 




Ha7idbook of Gyimiastics. 



HORIZONTAL BAR. 

First Series. 

1 . Chin the bar. Jump to side hang on bar, fin- l 
gers and thumbs on top, flex knees to chest, point 
toes down, flex arms so as to bring chin above bar. 

2. Back somersault under bar. Double up 2 
from a side hang, push knees and feet through 
between hands and drop off. 

3. Skin-the-cat. Same as 2 except straighten 3 
legs, point toes, and return through hands and off. 

4. Swing. Double up as in 1 , flex arms enough 
to bring head up to bar, then shoot feet out front 
and let out to arm's length ; swing backward and 4 
forward, jump off back. 

5. Start as in 4 and continue swing by doub- 
ling up back and shooting out front on each swing. 

6. Pull up through to a sitting rest. Same as 5 
2 except pull up to a sitting rest on bar. 

7. Single leg mount with a swing. Start as in 
4 and, on front swing continue right leg up over 
bar and come to one leg sitting rest. 6 

8. Hand and foot swing off. Swing and con- 
tinue the movement until the soles of the feet rest 
on bar outside of hands, then at end of next front 
swing jump off. 

9. Hock swing from below bar. Same as 8 7 
except continue the front swing so as to hook both 
knees over bar, then let go hands and swing off 
from knees at end of front swing. 8 

10. Swinging somersault under bar. Swing 
and on front movement continue up with feet ; on 
back swing, shoot them through between hands. 9 
Same as 2 with a swing. 

Second Series. — Practice the Third Vaulting 
Bar Series on the Horizontal Bar. 



Heavy Gymnastics. 



69 



HORIZONTAL BAR. 
Third Series. 

1. Push up to a side arm leaning rest. From 
a side arm hang, raise the right, then the left elbow, 
above bar and push up to a side leaning rest ; roll 
off front. 

2. Front kip. Swing and continue front move- 
ment until the body is well forward and insteps 
touch bar, legs straight ; on the return, shoot the 
feet up and out and snap up to a side leaning rest. 

3. Chest heave. From a side arm hang, arch 
back, throve chest forward, snap heels back, bend 
arms and snap up to a side leaning rest 011 bar ; 
roll off. 

4. Hock swing. From a sitting rest on bar 
do a hock swing off. 

5. One leg circle. Circle the bar and catch 
one knee on pull up. 

6. Circle bar from a swing to a side leaning rest. 

7. Make a free circle over the bar from a swing. 

8. Body slam. Take a big swing and pull up 
from end of back movement to side leaning rest 
on bar. 

9. Shoot over with a swing. On 
front swing continue feet up between 
hands and on back swing, shoot over 
bar to floor. Same as 8 in second 
series vaulting bar. 

10. Shoot over to a bent arm rest 
and free circle backward. With a 
reverse grip execute No. 9 except \)^ /. 
shoot over bar to a bent arm rest, 
then circle backward 'around bar. 
{Fig. 62.) 

(See 7, third series vaulting bar.) 




Figure 6S 



7o 



Handbook of Gymnastics. 



HORIZONTAL BAR. 

Fourth Series. 
i. Hand, knee and instep circle forward. 

2. Back lever. From a 
straight arm side hang, put 
feet through hands and hold 
body in a horizontal posi- 
tion, knees straight, toes 
pointed. (Fig. 63.) 

3. Front lever. From a 
straight arm side hang hold body in a front 
horizontal. 

4. Back half-giant. With a reverse grip do a 
back half-giant swing to a standing side arm rest 
on bar. 

5. Free hock swing. From a sitting rest on 
bar, let go hands, slide back, catch knees on bar 
and swing off. 

6. Hand and foot wheel. Hands close together 
palms front, feet on bar make front circle. 

7. Same movement backward. 

8. Fly away. From a standing side rest on 
bar, swing, let go at end of front swing and do a 
back somersault. 

9. Do a front kip and vault the bar. 

10. Combine a front kip with a front roll and 
a big swing to the body slam, then a free circle to 
a full swing, double up and shoot over bar to floor. 




MISCELLANEOUS. 



BOHEMIAN WRESTLING. 

Grasp right hands, right feet forward, knees 
bent, left hand on hip or back of body ; a fall is 
counted when either foot is moved from its place 
on the floor or when any other part of the body 
touches the floor. 




Figure 64. 

No part of the body above the right knee and 
right elbow must be used in offensive work. 

The left hand with left foot forward should be 
used as often as the right in this form of wrestling. 
{Fig. 64.) 

JAPANESE WRESTLING. 

Opponents stand on the mat, preferably a 
wrestling mat, each trying to put the other off so 
that both feet are on the floor, the one touching 
the floor first with both feet loses. Any hold is 
allowed. A traveller told me that the Japanese 
form a little ring with rice straw and the wrestler 
who puts his opponent outside of the circle gets 
the fall. 

INDIAN WRESTLING. 

Lie flat on back, side by side with feet in oppo- 
site directions, clasp right hands and place right 
elbow in opponent's arm pit, left arm prone on the 
floor. Swing right leg up a little beyond perpen- 



72 



Handbook of Gymnastics. 



dicular 3 times, bend- 
ing left knee a little. 
On third count catch 
opponent's leg in the 
hollow beneath knee 
and turn him over 
backward. The left 
side should be used as 
often as the right in 
this form of wrest- . 
ling. (cFzgr. 65:) gfe ^^^fr^^^ 

r Figure 65. 

OBSTACLE RACK. 

A splendid exercise to finish the hour's work may 
be had by doing simple tricks on the different appar- 
atus as arranged around over the gymnasium floor, 
as follows : Run the way the arrow points through 
the parallels and uprights (see dotted line on the dia- 
gram) ; vault to right or left over vaulting bar; 
through the pommels, over the horse; dive with a 
hand-and-shoulder roll over a. string 3 feet in height ; 
slide head first over the second horse between pommels 
and finish with a roll over ; split over buck ; take a 
2-ft., 6-in. hurdle ; dive second buck ; run through 
the second parallel bars and finish at .the start. A 
team of 5 or any number, may be chosen and the team 
making the fastest time wins. 

INDIAN" CLUB RACK. t 

Place 5 clubs 3 feet apart oh marks at one side of 
the hall; have similar marks the same distance apart* 
at the other side of hall ; the object is to take them,* 
one club at a time and place on a mark at the oppo-; 
^Site end of the course, and leave them standing where 

contestants start. ' > * 

. It is; a little less difficult if potatoes or apples are 
• substituted for Indian clubs. 




'standards 



* 



VAULTING BAR 



HORSE 



CD buck 



JUMPING 
STANDARDS 



HURDL 



I c ir.i; ) horse 



BUCK 



74 



Handbook of Gymnastics. 



RILES FOR THE GYMNASILVf. 

The use of tobacco is prohibited in the building. 

Students are required to take off finger rings while 
using any of the apparatus. 

All students exercising on the main floor or using 
the running track must wear a gymnastic suit and 
shoes without heels or nails. 

Visitors will not be allowed on the main floor with- 
out special permission from the director. 

Students should not attempt any dangerous feat 
unless under the personal direction of the director or 
oul of the instructors — the gymnasium will not be 
responsible for accidents if this rule is violated. 

The gymnasium is open for young women from 8 
A. M. to 12 M. 

It is open for young men from 2 to 5 p. m. 

It is required that every one who exercises in the 
gymnasium should first submit to a physical examina- 
tion ; or in default of such examination should bring 
from his or her pl^sician a written certificate that he 
or she is physically sound, or a written certificate from 
the parent or guardian that he wishes the student 
excused from the examination and that he himself 
will take the responsibilit} 7 of the consequences of 
exercise without the required examination. 



Miscellaneous. 



75 



LOCKERS 

Lockers are $3.00 per year. 
I^ockers will be inspected by the director. 
Students will be held responsible for any damage to 
the lockers. 

No student will be allowed to keep soiled clothing 
in the lockers. 

All clothing worn next to the person should be 
washed once a week. 

The university will not be responsible for valuables 
left in the gymnasium. 

No clothing will be allowed to remain in the lockers 
during the long vacation. 

If the occupant of a locker is unable to open it he 
must report the fact to the janitor or at the office. 

BATHS AND POOL. 

All persons using the swimming pool must bathe 
before entering the pool. The showers are used for 
this purpose. All students should see that this regu- 
lation is rigidly enforced. 



£TRIC CHART, 

founds and cubic inches. 



























1 
i 










— 

































• 


55 


STRENGTHS. 






















w 












u 






Q 


> 










o3 


1 




H 












[£| 


Fore 






M 


X 

be 




« 


bo 










W 












11 8 


8.9 


315. 


450 | 570 


18 


16 


122.4 


115.3 


11.1 


8.1 


301 . 


428 


525 


16 


14 ' 


116.8 


110.2 


10.8 


7.8 


280. 


393 


483 


14 


12 


110.2 


103.6 


10 4 


/ . J 


209 


353 


439 




10 


101.4 


94.8 


10.2 


7.5 


257. 


331 


400 


11 


8 


94.8 


90.4 


10.1 


7.4 


245. 


328 


385 


10 




90.4 


86.0 


10 


7.4 


237. 


306 


373 


9 


6 


86.0 


81.0 


9.8 


7 3 


220. 


287 


340 


8 


4 


81.0 




9.7 


7.1 


217. 


273 


328 






77 2 


72.8 


9.5 


6.9 


200. 


258 


300 


6 


2 


72.8 


68.3 


9.3 


G.7 


192. 


229 


273 


4 


1 


06.1 


63.9 


9.1 


6.6 


178. 


218 


247 


3 





61.7 


57.3 


8.7 


6.3 


162. 


210 


2:50 


2 





55.0 


53.5 



M. D, 



OHIO STATE UKIVEKSITY ANTHROPOMETRIC CHART. 

Compiled from the Measurements of over five thousand male Students. The figures represent inches, pounds and cubic inches 



30 pet oei 

in.livi.im 



- 









































































































- 




































































































1 






















1 

f 


i 

X 


1 
I 


GIRTHS. 


BREADTHS. 


s 




STRENGTHS. 


■i 
1 


1 

i 


Chest Expanded. 


Chest Depressed. 


i 
$ 


i. 

W 


1 




Bight Calf. 


S3 

8 

2 


Kight Biceps. 


1 
« 

s 


a 

it 


g 
< 

s 


g 

I 


i 


















! i 


_L 

5 


73.8 


181.6 


15.7 


39.5 




31 o 


33.7 


3S.7 


23.0 


22.8 


15.5 


15 5 


14.0 


13.4 


12 


11.8 


11 7 












" 1,V 












71.9 


163.7 


1.5.1 


38 1 






32.1 


37.9 


22 5 




15.0 


15.0 


13.2 


12 9 


11.5 




























10 


71.1 


157.0 


11.9 


37.3 




34.4 


3,. 2 


37.3 


22.0 


21 9 


11 7 


14 6 


12.9 


12 5 


11.2 


11.0 


,1.0 
























20 


69 'J 


149.6 






38.2 


34.1 










14.3 
































.to 




141.1 




35. S 


37.5 


33.4 




30.0 


JO 9 


20.8 








































14.1 








29.1 




20 6 


20.4 




13. 8 




11.6 
















' J 






















S 


30.4 


3 ■ 7 


28.7 


35.1 




20.1 




i ' i, 


11.6 


11.3 


10.2 




[0 : 


10 1 










7 1 








III 


„ 




13.7 




: 9 


3 ' 3 


2S.3 


34.7 


19.9 










11.0 


9 9 


















226. 




- 








13.5 






32.0 






19.5 






13.2 










10.0 


9.8 


















'Jl> 


,,,s 








3-1.7 


31.7 


27 2 


33.8 


19.2 








10.8 




















6.9 


J06." 
















117.7 








30.4 


26.6 


33.2 


18.7 


18.5 


12.6 




10.4 














15 1 




E 








31.7 


33.2 




26.1 


32.6 


18.2 






12.3 








8.7 




















1 


02. 




12.2 


29.1 


31.0 


28.9 




32.1 


17 2 


17.0 




























162. 






2| 





n represent the per cent, above or below the rnnvsj.uin 
it on the upper 80 per cent, line indicates thai 
the total number surpass it, or a measurement on the lower 30 per cent, line 
30 per cent, are below it. The broken line shows the measurements of an 
In the columns where the line passes below the initial point the parts are 
ie figures in the 50 per cent, line are the measurements of the average man. 



Measurement taken . 



DEC « 



